A.
5 Tough Sets
Wide Grip Strict Pull-up x 3
(Goal Here is to take a wide enough grip to make the lats work hard)
3 Tough Sets
50′ Arm Over Arm Rope Pulls
(These should not be so heavy that breaks are taken, take note of any possible weak sides)
3 Tough Sets
Landmine Row x 10
Resting 60 Seconds Between Sets/Sides
B.
3 Sets
Ab Rollout x 12-15
Rest 60 Seconds
GHD Sit-up x 15-20
Rest 120 Seconds
C.
5 Sets, For Total Time
20 Kettlebell Swings 70/53#
20 Burpee Box Jump Overs 24/20”
20/16 Calories Assault Bike
Rest 2 Minutes